How to Sleep in Spite of The Ringing in Your Ears

Are you being kept awake by ringing in your ears? You don’t have to just live with it. Here are some tips for quieting that aggravating, persistent noise so you can get some sleep.

Your sleep cycles can be significantly impacted by moderate to severe tinnitus. During the daytime, tinnitus is often less noticeable because you’re distracted by noise and activity. But tinnitus can seem louder and more stressful at night when it’s not as loud.

Fortunately, there are a variety of strategies you can use to fall asleep easier.

Below are 5 tips to falling asleep in spite of your tinnitus.

1. Quit Fighting Against The Noise

While this might seem overwhelming, paying attention to the noise really makes it worse. This is partly because for most people a rise in blood pressure can worsen tinnitus symptoms. So the more frustrated you get dwelling on it, the worse you are probably going to feel. You can make the sound fade away a little by thinking about something else and utilizing the following techniques.

2. Follow a Nighttime Schedule

Condition your body to feel sleepy at the right time by creating healthy sleep habits such as dimming the lights, winding down at least a half an hour before you go to bed, and going to bed at the same time every night. This will make it much easier to fall asleep when you’re ready.

Stress has also been linked to tinnitus. It also helps to develop habits to lessen stress before bed.

Staying away from drinking alcohol

Dimming the lights at least an hour before bedtime

Reading a book in a peaceful room

At least a few hours before bed, steer clear of eating

Listening to quiet sounds or relaxing music

Turn down the temperature in your bedroom

Doing yoga and stretching

Doing a short meditation or a deep breathing exercise

Concentrating on thoughts that make you feel happy and calm

Bathing

Getting into a predictable schedule before going to bed helps you shift away from the stresses of the day into night and trains your body to transition into sleep.

3. Pay Attention to What You Eat

Artificial sweeteners and alcohol are well-known triggers for tinnitus. If you discover, after tracking your diet and symptoms, that certain foods trigger or worsen your tinnitus, make it a practice to avoid them. Caffeine is also a trigger so at least avoid drinking it in the afternoon and at night.